Show me what I’m looking for

Weight at competition:  180.  Today’s weight:  205.

Slowly the weight came back.  I certainly had some ups and downs in the process and the last thing I wanted to do was springboard to a weight that didn’t suit my frame the way I wanted.  Rather I allowed the weight to come on as it wanted.  I kept doing morning cardio and eating clean as much as I could.  There have been some open meals sprinkled in there, but I always got back to my clean eating to turn things around.  I was doing great since the competition back in September, but then I started to lose focus.  The little things like writing out my lifting plans or menu weren’t working anymore.  Long story short, I decided a couple of weeks ago to concentrate on this offseason like I should have been all along.  

It started several months ago when a friend of mine asked me to take a look at what he was eating and give him some tips.  He emailed me a ‘typical’ day and there were some obvious issues.  He didn’t eat enough.  On some days he was maybe eating 1200-1600 calories (mostly carbs)…and then other days he was eating 2-3k calories that were mostly consumed in one meal.  Everyone has different opinions on what could be done.  My response was to break up his meals into 5-6 meals throughout the day.  To give him some variety, there were buckets of what he could eat at each meal (based entirely on breaking down his protein/carb/fat intake at each meal).  This allowed him some flexibility.  Very few people can go from eating whatever they want to eating a strict plan all day every day.  This guy needed some flexibility.  His biggest problem was understanding that not all calories are created equal.  He would say things like…’I only eat 1,800 calories a day, why can’t I lose weight.’  Within days, weeks and a couple of months the differences were visible.  He was dropping pant sizes, enjoying the food he could eat and telling everyone around him how great he felt.  One of my goals for post-competition was that I would help others achieve what I did.  This was my first chance to see if I could handle it.  Since then there have been 3 others that wanted help with either their eating, training or both.  I will be the first to admit that I don’t know everything…especially since every person is different!  But there are some pretty simple principles and guidelines that anyone can incorporate.  Everyone thinks there is some secret to how to get it done…there really isn’t.  Find what works.  Stick to it.  Wait for the results you want.

So going through that led to my own intervention.  I was doing great, so don’t think I had bottomed out or stopped completely.  On the contrary…I was training hard, seeing my strength increase, feeling great.  But there is something about this that most don’t understand.  Your mental state is everything!  Without a strong mind you start to second guess and manipulate your brain into seeing something that isn’t there.  It’s hard to explain, but it happened to me.  It took me longer than I wanted to even notice that I was in this rut.  And then once I noticed it…I tried everything I could to get out but nothing worked.  Having a weak mind sucks for more than just the training aspect.  It can affect other parts of your life.  Just your overall personality is morphed into something else.  So rather than spending any more time in this endless cycle…I went to the trainer and told him to fix me.  Write me a new training plan, fix my eating, and just stay on top of me to keep me out of the funk. 

If anything, the blog keeps me honest and focused.  I expect to keep the posts coming about what I am working on, my observations of the day-to-day grind, and the people that are there along the way.  Cheers!  

I’m Back! Catching up on the last 6 months!

It has taken me almost 6 months since the competition to get back to blogging.  No real reason comes to mind.  I’ve been lifting, eating good…but there was no strong desire to sit down and chronicle my day to day happenings.  So here is the last 6 months.

I was happy with my results at the competition.  I learned a lot and had a great time from start to finish.  Two days after the competition I woke up at 6am and headed for the gym for cardio.  That afternoon I headed back to lift weights.  It was total habit at that point!  Just because of work and life I find it easier to split my workout into two sessions.  Six months later I am on the same plan:  40-70 minutes of cardio in the morning 5 days a week AND lifting weights 4 days a week.  The first few weeks were tough.  I wandered around the gym aimlessly, trying different plans, trying to get my strength back.  There just wasn’t much motivation other than showing up each day.  I finally found a new lifting partner.  Actually, a few guys were asking if they could lift with me, but I settled on a couple of guys that worked the same schedule at the office.  Between the two guys, I was hoping at least one of them was there each day to help me lift.  It helped!  I got the kick in the rear I needed and not a moment too late.  We used an old lifting plan from the previous year.  It used warm-up sets, followed by a low rep set to push as much weight as possible.  Maybe even a drop set if we felt like it.  The goal was to add 5-10 pounds of weight to each lift each week.  Squat went from 225 to 405 in no time at all.  It felt good to see the weights go up each week.

Food was interesting!  I modified my all-protein eating plan to include some simple carbs (rice and fruit).  I also allowed myself an off night every few days.  But the rest of the meals were similar.  Eggs, protein shakes, almonds, chicken, beef, peanut butter and my co-workers favorite…broccoli).  At the competition I weighed 180.  Six months later I weigh in at 192. 

So what’s next…

Showing up at the gym is too easy.  I ‘m there twice a day.  So my focus is on growth of lean muscle mass.  Surprise!  Surprise!  This includes working my tail off on the areas that need help (my quads and chest).  I am keeping up with the cardio just to stay lean and it provides some time to read a book.  I haven’t decided on whether I am doing another show or when, but I want to stay within range of a 12-16 week prep.  My last prep lasted 24 weeks.  The trainer is still helping me out mentally and physically.  I no longer consider myself a beginner, but having someone to throw ideas against is a huge advantage! 

Here are a few more pics from the show and right after!

    


Cheers!